How Serena Williams uses her “quiet eye” to keep cool under pressure and crush goals
For tennis superstar Serena Williams, training includes using a simple visual technique for skipping stress and concentrating: Keeping her eye on the ball, AKA the "quiet eye." Here's how using the technique can help you crush your own athletic goals.
How Serena Williams uses her “quiet eye” to keep cool under pressure and crush goals
For tennis superstar Serena Williams, training includes using a simple visual technique for skipping stress and concentrating: Keeping her eye on the ball, AKA the "quiet eye." Here's how using the technique can help you crush your own athletic goals.
When you’re a pro tennis player, keeping your “eye on the ball” isn’t just an inspirational motto, it’s also, like, the only way to get from “love” to “game.” Over the past few decades, psychologists and neuroscientists have found that the idiom reflects a visual-perception technique called “quiet eye” that athletes like Serena Williams use to ditch distractions and hone in on their next move. And, praise the sports gods, because you can totally replicate it in your next workout class.
In a 1992 study published in Perception, sports-science student Joan Vickers (now a professor at the University of Calgary) started the “quiet eye” convo after she noted a significant difference in her athletic performance on a day-to-day basis, reports BBC. Suspecting that the perfect combo of consistency and performance might have something to do with eye movement, Vickers rounded up a group of golf players and used a device to monitor their eyes as they tracked the ball. Sure enough, experienced golfers were more likely to hold consistent eye contact with the ball than their more novice comrades, who tended to have shifty gazes.
Honing in visually on a physical goal actually helps the brain to suppress distracting stimuli and go to its quiet, happy place.
Additional research has uncovered that steady eye control of elite performers indicates that they actually slow their minds during the crucial moments of focusing on their target. This is because honing in visually on a physical goal helps the brain to suppress distracting stimuli and go to its quiet, happy place, according to a 2016 article from Current Issues in Sport Science. What’s more, exceptional athletes give one extra beat of complete focus on the object of their physical goal before making the throw, blocking a shot, or scoring a goal—a magic moment that separates them from newbies. In fact, sports pros like Williams have been found to hold their gaze for about 62 percent longer than their less experienced counterparts.
So whether you’re a member of an organized sports team or you prefer to get your heart racing on the treadmill, there’s a huge takeaway here: Just like you’ve heard your yoga teacher say a thousand times about crow pose, you’ve got to find that “drishti”—AKA, focal point—and keep your eyes on it. Who knows? Maybe doing so will help you win the US Open and ace your vinyasa practice.
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Treadmills and bikes get a lot of love when it comes to cardio equipment. Rowing machines? They tend to keep a lower profile. Which is unfortunate when you consider a rowing machine engages nearly 86 percent of your muscles in a single stroke, making it one of the best full-body workouts.
Meghan Musnicki is an Olympic rower and personal trainer.
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Unlike high-impact exercises like running, rowing is low-impact yet high-intensity, strengthening while simultaneously keeping stress off your joints. “Rowing on the erg, just like on the water, uses a significant number of your largest muscles, with your core, legs and glutes doing a lot of work,” says Laura Simon, two-time Olympic hopeful and director of women’s rowing at Norcal Crew. “It’s truly a mainframe workout that uses all of the muscles that support your spine and strengthen your core,” she adds. “The arms contribute, but are more used as a follow-though–like a golf swing or swimming stroke.”
Oh and did we mention, it delivers a killer cardio session, boosting endurance and torching calories in minimal time? Yeah, there are a ton of different ways to use a rowing machine to up your fitness game.
To find the best rowing machines, we enlisted gold medal-worthy help. While Olympic rowers compete on the water, they spend plenty of time on indoor rowing machines (or rowing ergometers).
“Over the course of the year, it averages out to a 60/40 split of outdoor to indoor rowing,” says Grace Luczak, an Olympic rower for Team USA. “Erging, or indoor rowing, is used as a tool to improve fitness—something to rely on when the weather goes south and temperatures slip to the single digits, and as a way to determine our individual fitness. It’s a tool to confirm our training plan is working or needs adjustment.”
Whether you’re an experienced rower looking to refine your technique or a beginner eager to reap the benefits, investing in a high-quality rowing machine can take your fitness routine to the next level. Below, we break down the best rowing machines according to our elite experts—so you can row strong, sweat smart, and train like a pro.
There’s a general consensus among Olympic rowers (and their coaches) that the Concept2 rowing machine is the best at-home rowing machine. It’s compact and easy to store, budget-friendly, and measures your progress with a fuss-free performance monitor. “It’s the gold standard for competitive rowing in terms of measuring times and speeds,” says Gevvie Stone, an Olympic rower for Team USA. “It’s a relatively affordable piece of workout equipment, it’s durable, takes up a small amount of space when upright, it’s relatively easy to transport, and it provides plenty of data on its monitor.”
Though this rowing machine may have been designed with CrossFitters in mind, the team’s goal was crystal clear: They wanted to go head-to-head with the Concept2. And folks, they accomplished that. Rogue is known for making wickedly tough and durable products, and the construction of this machine is no different. The brand is also known for thoughtful design features, and this machine is no different. The Echo Rower's quick-release foot straps are wider than other models and allow for fast transitions on and off the rower, making it ideal if you’re using your rower as a part of a circuit-style workout. Oh, and the large tires and foldability make it a dream for small spaces. It’s just an all-around solid choice.
Hydrow delivers an immersive experience that makes you feel like you’re on the water. “Workouts are filmed live from an actual rowing boat, so you’re watching your trainer row on a body of water while you work out,” says two-time Olympic gold medalist Meghan Musnicki. Aside from the touchscreen display and speakers that give you the view and sounds of the river, you also get a similar feel with its patented drag mechanism. (If the premier model is a little too steep—or too large—for you, check out the Hydrow Wave Rower: it’s 30 percent lighter and smaller, and comes in five colors.)
Luczak loves the feel of RowPerfect. The machine is unique in that both the seat and foot stretcher move, which mimics the feel of rowing on the water in a boat. It’s also said to be gentler on your body than static machines by reducing the force your lower back experiences with each stroke.
Musnicki also likes NordicTrack for its interactive workout experience. “Similar to a Peloton bike, you can pick your workout and your trainer and get in a great sweat.” This model has a 22-inch rotating touchscreen, 26 resistance levels, and manual air resistance, but there’s also less expensive options available, like the NordicTrack RW600 Rower ($899).
If you prefer the feel of water rowers, you can’t do better than the WaterRower. Designed in the ‘80s by US National team rower John Duke, this machine combines beautiful design with unique resistance to create a streamlined experience. Its WaterFlywheel design uses a specially-formed paddle, which cups the moving water and reduces slippage. The handcrafted workmanship makes it a beautiful machine to keep in your home–choose from one of two solid hardwood colors to best match your aesthetic.
Like the WaterRower, it’s a beautiful machine handmade from American cherry wood that you won’t have to worry about hiding out of sight (though you can fold down the screen and store it vertically if you need). The water flywheel never needs to be filled–which we love. But where it really shines is in the workouts themselves. The Ergatta rower offers gaming-inspired content that’s meant to make workouts way more fun and engaging with a 17-inch touchscreen.
The Sunny Health & Fitness Elite Smart Magnetic Water Rowing Machine is a strong contender at an outstanding value. Experienced rowers will value the smooth, consistent resistance (that mimics the feel of rowing on water), thanks to the magnetic and water hybrid resistance system. You get some nice bells and whistles–like a Bluetooth-enabled monitor that tracks time, distance, strokes per minute, and calories burned–combined with a compact footprint for smaller spaces.
Need something super affordable? The TOPIOM Water Rowing Machine is built with a water-based resistance system that delivers a smooth and consistent stroke. The ergonomic seat and adjustable footrests make it easy to sync to your size (but small FYI it does sit fairly low to the ground compared to some other more propped-up models). Now, don’t expect all the bells and whistles of pricier machines: To keep costs low, the machine comes with a basic monitor that lacks advanced features–and a certain degree of reliability. That being said, this rower is well-built and will get the job done, without breaking the bank.
Luczak’s strict requirements for at-home rowing machines include good durability, low noise output, smooth operation, reasonable price, and—more recently—connected fitness. Here are the factors to keep in mind when shopping.
1. Resistance Type
Rowing machines come with four main resistance types: water, air, magnetic, and hydraulic. Water and air rowers provide the most realistic rowing experience, while magnetic rowers offer quieter, adjustable resistance. Hydraulic rowers are compact and budget-friendly but may lack smoothness.
2. Comfort and Ergonomics
“We do as much mileage in a week as a runner would for a marathon,” says Luczak. “That’s a lot of time on the rowing machine.” A well-padded seat, adjustable footrests, and a smooth, natural stroke are essential for long-term comfort. The handle design and seat height can also impact ease of use, particularly for those with mobility concerns.
3. Technology and Connectivity
Many modern rowers feature performance monitors, Bluetooth compatibility, and app integration to track metrics like stroke rate, distance, and heart rate. But there’s another piece you may want to consider: interactive workouts. “No one wants to be isolated when working out, even Olympians,” says Luczak. “Having the connected fitness component was critical for keeping me engaged and getting me off the couch when the Olympics were postponed a year.”
4. Quality and Durability
A sturdy frame (wood or steel) ensures longevity and stability, especially for high-intensity workouts. Check the weight capacity and overall construction to ensure it can handle regular use.
5. Size and Storage
Rowing machines can take up a lot of space. If you’re tight on room, consider a foldable rowing machine or a model that is able to be stored vertically. Measure your available space before purchasing to ensure a good fit.
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